THU 5/2/24 WOD

Warm Up - 2:00 slow run, bike, row, or ski - 2 rounds:  10 PVC pass-throughs - 10 PVC good mornings - 10 PVC muscle cleans - 10 PVC front squats - 10 scap pull-ups – Bar muscle up:  2 sets:  3 low bar muscle-up turnovers – Rest while partner works – Bar muscle up:  5 Kip swings – 5 kipping pull ups – 2 x climbing pull up drill – 2 x 2 bar muscle ups – Hang squat clean:  8 hang deadlift + shrug – 6 hang muscle cleans – 4 front squats – 2 hang squat cleans – Loading up:  3 sets:  3 hang squat cleans (1:30 per set) – Mini round:  3 hang squat cleans - 2 bar muscle-ups – Use workout load and movement variation –

WOD
9 hang squat cleans L3-155/105# L2-115/75# L1-75/55#
6 bar muscle-ups L2-jumping bar muscle ups L1-jumping C2B pullups

6 rounds for time

Strength – Weighted Pullups – 3-3-3-3-3-3-3 (2 Min per set)

Post WOD - 1:00 couch stretch/side - 1:00 straddle stretch/side